Comparing Nutrients in 1 kilogram Boiled White Gourd-flowered with Salt VS Boiled Drumstick Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	63% 81.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	111% 42g	38g per day for Men 19-50 years
Protein	10.7% 6g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	1078% 970mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.3% 2.5mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	105% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.6% 130mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	134% 4570mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	186% 2790mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25.8% 953g	24% 884g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Drumstick Pods with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Gourd-flowered with Salt versus 1 kg of Boiled Drumstick Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Gourd-flowered with Salt vs Boiled Drumstick Pods with Salt:

• 1 kg of Boiled and Drained Drumstick Pods with Salt contains 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 11.4 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• 1 kilogram of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Gourd-flowered with Salt vs Boiled Drumstick Pods with Salt:

• 1 kilogram of Boiled White Gourd-flowered with Salt has 1.7 times more Zinc than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 3 times more Copper, 1.8 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 3.8 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Drumstick Pods with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Pods with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Drumstick Pods with Salt contains 2.6 times more Carbohydrate, 3.5 times more Fiber and 3.5 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• 1 kilogram of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Pods with Salt provide inadequate amounts of Energy in one kilogram.